5 Easy-to-Prep Meals For Early Morning Bike Rides

You’ve made the effort to lay out your shoes and chamois, get up at the butt-crack of dawn, and squeeze in those miles before riding your office chair all day. Don’t derail your dawn patrol ride by shoveling a few cookies in your face as you dash out the door. With just a few minutes of prep the night before—or in some cases, just a few seconds the morning of—you can fuel yourself with a real, performance-oriented meal.

What and how much you eat, of course, depends on the kind of ride you have on tap, says Beth Lipton, creator of 21-day wellness program The Rebootandresident chef at Middleberg Nutrition. “If you’re heading out for a short, easy ride, you can just have your coffee and go," Lipton says. "For longer rides and workouts, however, good nutrition is key to feeling good and getting the most out of your time.” Here’s what she recommends.

See eight food swaps to boost your energy:

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Chia Pudding

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Hailed in 2009’s Born to Run as the super food of the Tarahumara barefoot runners in Mexico (as well as ancient Aztec warriors), chia seeds are excellent for a shot of energy in the morning. “Chia seeds keep you full without being overly filling,” says Lipton. “They’re also filled with healthy Omega-3 fatty acids, as well as some protein and minerals.”

Coconut Buttered Mango Strips

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Dried mango strips are soft and chewy like jerky, but they’re not overly sweet and they have some fiber to help you feel full. “Coconut butter fat gives you sustained energy for staying power on your ride,” says Lipton. For a super quick and easy breakfast, grab a couple of strips, slather them with coconut butter, and away you go.

Sourdough Avocado Toast

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Avocado toast is enjoying a moment these days, and for good reason. It’s not only creamy and delicious but also packed with healthy fats and potassium from the avocado and some quick energy carbs from the toast. “Sourdough is a good choice for the toast because it’s fermented and easy on the gut, which is key when you’re rolling out for a ride,” says Lipton. “Just mash one-fourth of an avocado on each slice, add a sprinkle of salt, and you’re good to go.”

Sweet Potato and Tahini

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Steam-in-the-bag sweet potatoes make perfect early morning ride prep. Just toss the bag in the microwave the night before and you’ve got a week’s worth of potatoes waiting for you in the fridge. Each one is just over a 100 calories and packed with potassium and other vitamins, minerals, and free-radical-fighting antioxidants, as well as carbs and protein. “Slather it with tahini, add a drizzle of maple syrup, and a pinch of salt, and you have a quick delicious breakfast that provides lots of lasting energy,” says Lipton.

Berry Quick Smoothie

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For those who like their breakfast in drinkable form, there’s always a smoothie. The trick is keeping calories in check, says Toby Amidor, MS, RD, nutrition expert and author of The Healthy Meal Prep Cookbook. “Although smoothies are usually filled with fruit, milk, and yogurt, going overboard on portions can make calories skyrocket!” she says. Keep frozen fruit on hand and you’ll never go hungry in the morning. Here’s a recipe Amidor recommends that makes four 6 oz. servings.

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